I love reminding myself of how many natural, inexpensive, easy-to-consume foods we grow in Ireland that have incredible health benefits. I’m thinking of seaweeds (especially Carrageen), hemp seeds, herbs like dandelion and nettle, drinks like beetroot juice and aronia berry juice, and in particular, the humble but oh so powerful flax seed.  

Flax seeds are small brown (or golden yellow) seeds, which happily grow in Ireland, and are also known as linseeds. Flax seeds are small (very, very hard) oil seeds that contain omega-3 fats, fiber, and other plant compounds, and they can help improve our digestion and reduce the risk of heart disease, type 2 diabetes, and even cancer.

Flax seeds contain a lot of essential nutrients, such as B vitamins, iron, minerals such as magnesium, zinc, selenium and copper, and they are also high in ALA, a type of Omega 3 fatty acids which are essential for heart health, for reducing inflammation, for brain health and much more. They also contain soluble and insoluble fibre, which both have significant health benefits.

Flax seeds and high blood pressure

I’ve long known the benefits of flax seeds, but like many people, I forget and need to be reminded. I recently caught a YouTube video on flax seeds from John Campbell, a nurse practitioner in the UK who makes very interesting content on health. 

John was focusing on a 2022 study from Iran that took 3 groups of people with medium hypertension (high blood pressure) and divided them into 3 groups: one group as a placebo, one getting 10 grams of ground flax per day and one getting 30 grams per day for 12 weeks. 

The results were, quite honestly, astonishing. The group with the biggest reduction was the group taking 30g of ground flax, and their reduction was in line with a prescription drug for hypertension, but without ANY of the associated side effects. They also had a reduction in their cholesterol levels and their BMI - side benefits instead of side effects!

Cancer protective

There have been both human and animal studies that indicate flax seeds offer a significant protective benefit against breast cancer, thanks to their protective plant compounds called lignans and their omega-3 profile, which is naturally anti-inflammatory. This is particularly true for post-menopausal women. 

There have also been animal and test tube studies suggesting that flax seeds could be protective of colon cancer and blood and lung cancer, but more research is needed to know if this will hold true for humans. 

Menopausal symptoms

Flax seeds contain phytoestrogens, plant-based polyphenols similar to human oestrogen. These phytoestrogens are converted by the gut microbiome, making them bioavailable to the body and offering potential protective benefits against menopausal symptoms.

I’ve also seen papers suggesting that consuming flax seeds contributes to maintaining bone strength and density while preventing bone loss, which I found personally very motivating.

Gut health and blood sugar balancing

Ground (or soaked) flax is very good for gut health and may help ease IBS-type symptoms. We are all recommended to aim for 30 grams of fibre daily, but many people fail to achieve that amount. One tablespoon of ground flax seeds gives you 5 grams of fiber, both soluble and insoluble; insoluble fiber provides bulk to the stool and helps prevent constipation, and soluble fiber helps to regulate blood glucose levels. 

A good tip I found while reading up on flax seeds and gut health is to drink a large glass of warm water with any meal containing ground flax seeds as it maximises that beneficial fibre. Another tip (if you have an irritable bowel) was to start with a small amount and build up, and not to take too much if you are having a flare-up up as too much fibre can aggravate symptoms. 

Adding flax seeds to your diet

If you eat the whole flax seed, golden or brown, without roasting, soaking or grinding, it will just go straight through you, and you won’t get many nutrients out of it.

One option is to soak flax seeds overnight, which is amazing for constipation as the oil and water mix and it’s very soothing internally. 

Personally, I find ground flax seeds to be the most versatile option -   it’s fully digestible, easy to source and very easy to add into different foods.

I buy it pre-ground, and I like it added to natural yoghurt (or milk kefir) with some fresh blueberries. It can also be easily added to porridge, smoothies, or even savoury foods like soups. You can grind your own in a coffee grinder if you have time. We particularly like this Irish pre-ground flax seed from Irish Health Oils.

A further option is roasted golden flax seeds - the roasting process means there no need for soaking to be able to access the healthy fats inside these seeds and also, they taste really delicious! I particularly love them on porridge and yoghurt.

And finally, Menoligna Sprouted Flax and Chia Seed Blend is a menopause specific ground Flax Seed that has added benefits - it contains sprouted flaxseed (which is even more digestible), flax hull lignans (great for balancing hormones), milled chia seeds, marine-based calcium, quinoa sprouts (rich in natural B-vitamins), vitamin K2 as Menaquinone-7, Coenzyme Q10, vitamin D3.

How much flaxseed?

I’ve seen suggestions to add anything from 1 to 2 tablespoons of flax seeds daily, depending on if you are just trying to generally improve overall health or work on a specific health goal. 

In health food shops, you will also find flaxseed oil, which is a fantastic source of ALA, which our body converts to Omega 3 fatty acids. This oil is sensitive to heat, so it’s not for cooking but more for salad dressings. It can also be added to smoothies or yoghurt, or dips and hummus, and also in soups and stews (just add it at the end of cooking). 

If you can’t find flax seeds locally, we have them online, both ground and whole (if you’d like to grind them yourself!), and we have several versions of flaxseed oil. Let me know how you work it into your diet! Organico Shop, Deli and Bakery is open from 9 am-6 pm Monday to Saturday, and you can shop online with us on www.organico.ie anytime for delivery to all 32 counties.